Pistol Squat Prep

0 reps

Standing Calf Raise (On a staircase)

12 reps

One Leg Floor Calf Raise

Band single leg reverse calf raise

10 reps

Bodyweight Rear Lunge

One Leg Quarter Squat

6 reps

Single Leg Squat with Support (pistol)

5 reps

30s rest

Straight Leg Outer Hip Abductor

Dead Bug

Bodyweight Wall Squat

0 reps

Day 2 — Balance & Posterior Chain

Build knee control, hamstring strength, and lateral hip stability.

Intermediate

19 mins

41 Kcal

Transverse Step Up

Single Leg Foot Touch

Single Leg Push Off

Sissy Squat Bodyweight

6 reps

Self assisted Inverse Leg Curl

45 degree one leg hyperextension (arms in front of chest)

Straight Leg Kickback (kneeling)

10 reps

Side Bridge Hip Abduction

Hollow Hold

Lateral Side Plank

Day 3 — Pistol Progressions

Progress toward pistols with controlled depth and strong core.

Intermediate

20 mins

44 Kcal

One Leg Squat

4 reps

30s rest

Single Leg Squat with Support (pistol)

Sit Squat

Prisoner Squat

Suspender Single Leg Deadlift

L-sit

Leg Raise Hip Lift

Side Plank Hip Adduction

One Leg Donkey Calf Raise

10 reps

Band single leg split squat